Menopause: Everything You Need to Know (and What Actually Helps)

Menopause is a natural stage of life that every woman will experience, yet it’s something many of us feel unprepared for. While some women transition through menopause with minimal symptoms, others experience changes that significantly impact their quality of life.

The good news? There are many evidence-based strategies that can help support your body during this transition. From nutrition and exercise to targeted supplements and lifestyle changes, understanding what’s happening inside your body can make all the difference.

What is Menopause?

Menopause is officially diagnosed when you’ve gone 12 consecutive months without a menstrual period. The average age of menopause is around 51, although the transition often begins years earlier during a phase known as perimenopause.

During perimenopause, your ovaries gradually produce less oestrogen and progesterone. These hormonal fluctuations can begin as early as your late 30s or early 40s and may continue for several years before menopause occurs.

Common Symptoms of Menopause

Every woman’s experience is different, but common symptoms include:

• Hot flushes and night sweats

• Irregular or absent periods

• Mood changes, anxiety or depression

• Brain fog and difficulty concentrating

• Fatigue

• Poor sleep

• Weight gain, particularly around the abdomen

• Reduced muscle mass and strength

• Increased body fat

• Joint aches and stiffness

• Heart palpitations

• Reduced libido

• Hair thinning and dry skin

• Changes in cholesterol and blood sugar regulation

These symptoms aren’t “just part of getting older”—they’re largely driven by hormonal changes occurring throughout the body.

Why Does Menopause Affect So Much More Than Your Reproductive System?

Oestrogen influences almost every organ in the body. It plays a role in:

• Bone health

• Heart health

• Muscle maintenance

• Brain function

• Gut health

• Skin elasticity

• Blood sugar regulation

• Cholesterol metabolism

• Mood and cognitive function

As oestrogen declines, many of these systems are affected simultaneously, which explains why menopause can feel like such a significant whole-body transition.

Exercise: One of the Most Powerful Tools During Menopause

If there was one lifestyle intervention every woman should prioritise during menopause, it would be regular exercise.

Strength Training: Strength training becomes increasingly important as we age.

Women naturally lose muscle mass from around the age of 30, and this process accelerates after menopause due to lower oestrogen levels.

Strength training helps to:

• Maintain and build lean muscle

• Increase metabolism

• Improve insulin sensitivity

• Support healthy body composition

• Protect bone density

• Improve balance and reduce falls risk

• Increase confidence and functional strength

Remember: lifting weights won’t make you bulky—it helps preserve the muscle you’re naturally losing.

Weight-Bearing Exercise: Walking, hiking, dancing, stair climbing and jogging all place healthy stress on your bones. This encourages bone remodelling and helps reduce the risk of osteoporosis.

Cardiovascular Exercise: Heart disease risk increases after menopause as oestrogen declines.

Aim for at least 150 minutes of moderate-intensity exercise each week, such as:

• Brisk walking

• Cycling

• Swimming

• Pilates

• Low-impact cardio

Mobility and Recovery: Yoga, stretching and Pilates can improve flexibility, reduce stiffness and support stress management.

Recovery is just as important as exercise, particularly when sleep quality declines.

Nutrition During Menopause: Rather than focusing on eating less, focus on nourishing your body well.

Prioritise:

• Protein at every meal (to support muscle maintenance)

• Colourful vegetables and fruit

• Healthy fats including olive oil, avocado, nuts and seeds

• Fibre to support gut health and hormone metabolism

• Calcium-rich foods for bone health

• Omega-3 fats for inflammation and heart health

Many women also become slightly more insulin resistant during menopause, making balanced meals rich in protein, fibre and healthy fats particularly beneficial for maintaining stable blood sugar levels.

Supplements That May Help

Supplements aren’t a replacement for a healthy lifestyle, but they can provide additional support when used appropriately.

Creatine: Creatine isn’t just for athletes. Research increasingly shows that creatine monohydrate may help menopausal women by:

• Supporting muscle strength

• Improving lean muscle mass

• Enhancing recovery from exercise

• Supporting bone health when combined with resistance training

• Potentially benefiting memory and cognitive function

• Improving energy production within cells

A common evidence-based dose is 10 grams daily, taken consistently.

Magnesium: Magnesium may help support:

• Sleep quality

• Muscle relaxation

• Stress resilience

• Headaches

• Nervous system function

Many women do not meet their magnesium requirements through diet alone.

Vitamin D: Vitamin D is essential for:

• Bone health

• Immune function

• Muscle strength

• Calcium absorption

Your healthcare practitioner may recommend testing your vitamin D levels before supplementing.

Calcium: If dietary intake is inadequate, calcium supplementation may be appropriate to help support bone health. Food sources should always be prioritised where possible.

Omega-3 Fatty Acids: Omega-3s may help support:

• Heart health

• Brain health

• Joint comfort

• Inflammation

• Mood

Protein Powder: Meeting protein requirements becomes increasingly important during menopause.

If you’re struggling to consume enough through food alone, a quality protein powder can be a convenient way to increase your intake.

Fibre Supplements: If constipation or digestive changes become an issue, fibre supplements such as psyllium husk can help support bowel regularity and nourish beneficial gut bacteria.

What About Herbal Medicine?

Some women find herbal medicines beneficial for managing symptoms such as hot flushes, mood changes or sleep disturbances.

Depending on your individual presentation, herbs such as black cohosh, sage, rhapontic rhubarb, ashwagandha or saffron may be considered. However, herbal medicine should always be individualised and prescribed with consideration of your medical history, medications and symptoms.

Working with a qualified naturopath or healthcare practitioner can help determine which herbs are appropriate for you.

Don’t Forget Your Gut Health

The gut plays an important role in hormone health.

A collection of gut bacteria known as the estrobolome helps metabolise and recycle oestrogen within the body.

Supporting gut health through a fibre-rich diet, fermented foods, adequate hydration and a diverse intake of plant foods may help optimise hormone metabolism while also supporting immune function and reducing inflammation.

Lifestyle Habits That Matter

Small daily habits can make a significant difference.

Try to:

• Prioritise 7–9 hours of quality sleep

• Manage stress through mindfulness, breathwork or time outdoors

• Stay hydrated

• Limit excessive alcohol intake

• Avoid smoking

• Spend time outside in natural sunlight

• Maintain social connections and community

These simple habits work together to support hormone balance, energy levels and long-term health.

The Bottom Line

Menopause isn’t something to fear—it’s a new phase of life that deserves understanding, support and care. While hormonal changes are inevitable, suffering doesn’t have to be.

Strength training, nourishing your body with adequate protein and whole foods, supporting your gut health, managing stress, prioritising sleep and using evidence-based supplements where appropriate can all make a meaningful difference.

Most importantly, remember that your experience is unique. There is no one-size-fits-all approach to menopause, and what works best will depend on your individual symptoms, health history and lifestyle.

If you’re struggling with menopausal symptoms, seeking personalised support from a qualified healthcare practitioner can help you develop a plan that’s tailored specifically to you.

Your body is changing—but with the right support, you can continue to feel strong, healthy and confident throughout the menopause transition and beyond.